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5 Ways Mark Wahlberg Stays Wicked Strong

How does Mark Wahlberg—actor, producer, athlete, businessman, father—get it all done? For starters, he wakes up earlier than you do.
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Time Management

Nothing impedes on family time, so I sacrifice my mornings. Breakfast is at 3:45 a.m., by 4 I’m training, 5 a.m. is prayers, and I’m golfing at 6. Thursdays are for recovery, and Sunday is the Lord’s Day. I thrive on the grind.

Downsizing

In the movie Invincible, I played a walk-on for the Philadelphia Eagles—a role that requires you to be a pro athlete. At the time, I was traveling with two full-length trailers filled with equipment. At the beginning of camp, I pulled a quad muscle. That took a week to heal. Then I pulled a hamstring. There was a trainer on set, Brian Nguyen, who oversaw the arena football players, having them train for speed and agility Opens a New Window. . I was hooked on his method. What used to be two trailers now fits into two duffel bags.

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Fighting Shape

My workouts start with RAMP, which stands for range of motion, activation, and movement prep—things like Spiderman stretch and hip bridges, plus foam rolling Opens a New Window. . Then we switch between bilateral and unilateral strength moves using mostly heavy bands, TRX, dumbbells, and kettlebells. The lower body work includes balance and agility drills.

Clean Fuel

[post_ads]I used to be the type of guy who ate a whole rotisserie chicken for lunch. Chef Lawrence Duran changed that. The menu is mostly ketogenic Opens a New Window. —fresh greens, clean protein, healthy fats—avocado, almonds, olive oil. I use Performance Inspired supplements (the line I co-founded) to help bulk up when I need to. And most days I’ll have a bar, or a recovery shake, which includes BCAAs. If it was a heavy-lifting day, I’ll have an extra scoop of protein powder.

Can-do Attitude

“It’s hard to fill a cup that’s already full.” I tell myself that a lot—it’s a willingness to evolve, to empty out what isn’t working and try new things. I want to seize my 1 percent.